Good news. I was able to take a miserably hard exercise and make even more challenging.
It's ok. You can hold the applause and thank me later. Let's get to the good stuff.
I talk a lot about the posterior chain (hamstrings and glutes) a lot because most people are incredibly weak in these areas and this weakness often leads to other issues that end with pain in the lower body or low back.
Improving strength in the posterior chain is a must. And if you are a person who plays a sport or does any kind of activity that requires quick changes of direction then training the posterior chain hard is necessary.
If you are not familiar with hamstring drops, see below to see what you are getting yourself into.
This is the best place to start learning how to do hamstring drops. Although the arms will be able to assist throughout the entire movement, keep your focus on the hamstrings. Let them do most of the work and let the arms assist the hamstrings. Stay tall throughout the entire motion.
This one is a bit of a trust exercise. The first time you do this, use a box or steps that are about 16-18" high. Focus on the hamstrings as you lower down. When the hands reach the box/step, DO NOT relax the hamstrings. Keep them engaged and doing most of the work.
Keep the focus on the hamstrings throughout the entire movement. Once the arms reach the floor, DO NOT relax the hamstrings. Continue to make them the focus and initiate the pull up with the hamstrings and use the arms to assist the legs. Stay tall throughout the entire motion.
This is advanced. Make sure you have mastered other versions of the hamstring drop first. Keep the focus on the hamstrings throughout the entire movement. Once the arms reach the floor, DO NOT relax the hamstrings. Continue to make them the focus and initiate the pull up with the hamstrings and use the arms to assist the legs.
Man this is going to be fun.
The exercise that I am writing about is a hamstring drop with the ball where you lower down with one leg and come back up with both legs.
I know, awesome, right?
Definitely spend some time with the other forms of this movement before moving on to the video below.
I always love to hear what people think about these types of exercises, so if you try it, let me know what you think.
Set up with your feet anchored under a dumbbell rack or other solid structure that will not move. Focus on bracing the abs, staying tall throughout the motion and not bending at the hips. Perform the hamstring drop with only one leg on the way down and both legs coming back up.